Alternating Dumbbell Shoulder Press

Alternating shoulder press: one arm presses while the other waits below.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells at ear height; press one while the other stays down
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Press for 1 s, lower for 2–3 s to ear height

Common mistakes

• Arching the lower back to finish the press
• Leaning the torso toward the lowering arm

Muscles worked

Primary

• Anterior deltoid

Secondary

• Side delt
• Triceps

Alternatives

• Dumbbell Shoulder Press
• Standing Overhead Press
• Arnold Press